A Stepping-Stone to Healthy Eating

It is entirely possible that you love arugula, and if that is the case, I don't need to further convince you. But if you have never tried this punchy green, there are more than enough reasons to do so! Arugula is a salad green that provides Vitamin A, Vitamin C, Vitamin K, Calcium, Magnesium, Riboflavin, Copper, Iron, Zinc, Folate, and Potassium, and 100 grams of arugula accounts for a meager 25 calories! The little lobed-leafed green is also a great source of antioxidants, which work to strengthen our bodies against simple illnesses and even more complex problems. Arugula also contains carotenoids, which work to improve eyesight. Are you convinced yet?

The small-leafed plant is also known as salad rocket, roquette, Italian cress, and racola and is a member of the Brassicaceae or Mustard family. The group includes broccoli, Brussels sprouts, cabbage, mustard, radish, and collard greens. This versatile plant was brought to America by British colonists but didn't gain popularity until the 1990s. Arugula is available year round at grocery stores and may be found wrapped in bunches with the roots still attached or in cellophane packaging labeled "Baby Arugula." Look for smaller leaves, as they tend to be milder in flavor. Those that are left on the plant for too long become bitter in taste. Keep in mind that arugula has a peppery flavor with a trace of nuts and mustard, so if you are an iceberg lettuce fan, it may give your taste buds a tangy surprise. I usually mix the arugula with other salad greens to lend a hint of gusto to my leafy creations.

When shopping for arugula, try to avoid packaged products that contain flowers that are still attached to the stems, as their leaves can be tough and bitter. It should be noted that the flowers, pods, and seeds are all edible. Before putting arugula into your refrigerator's vegetable bin, be sure to sort through the leaves, throwing out those that are yellow, wilted, or bruised. The vegetable bin should be set at high humidity. The greens are at their best if used within three to four days of purchase.

It is always wise to thoroughly wash your greens before using. Place the leaves in a container of cold water and swish back and forth to get rid of any sand and dirt. If the roots are still attached, be certain to trim the stems. Make sure to drain well and gently pat dry.

Arugula is considered a vegetable when it is cooked and an herb if used in small amounts to flavor salads, meats, or pasta sauce. The greens can be used to liven up soups, stews, casseroles, juices, salads, or just simply as a vegetable. Remember, the leaves tend to sauté faster than kale and collard greens. I love to sprinkle a little chopped arugula on the top of my baked potato or pizza just before serving! Its pungent flavor makes this herb a delightful additive to raw pesto and sauces. For a flavorful alternative, slip some of the young leaves into BLT sandwiches, burgers, grilled cheese, or wraps and be prepared for rave reviews! Arugula pairs well with citrus, roasted beets, pears, pine nuts, olives, tomatoes, and certain cheeses, such as goat, blue, and Parmigiano-Reggiano.

For those who enjoy gardening, arugula is easy to grow in containers, raised box gardens, and window boxes. It does well when space is limited. The plant can reach two to three feet in height and has creamy, white, four-petaled flowers. Its leaves are ready to harvest within 40 days of planting the seeds. Too much heat causes the leaves to have a bitter flavor, which makes spring and early fall the best time for growing milder-tasting leaves. Arugula needs only three hours of sunshine a day, simplifying its growing needs. Remember to allow some of the flowers to go to seed to be used for your next planting cycle. You may pick the leaves as needed; your plants will continue to produce new ones.

Making more informed decisions about dietary choices has a trickle-down effect that impacts both health and lifestyle. In the case of arugula, with its high nutrient profile, the health benefits are impressive, proving that good things do indeed come in small packages. Healthy eating has never tasted so good!

Arugula Pesto

Arugula Pesto with Marcona Almonds and White Truffle Oil

From The Vermont Non-GMO Cookbook (Skyhorse Publishing, October 2017) by Tracey Medeiros.

This peppery pesto is delicious brushed on chicken or fish, as a crostini topping, served as a garnish on top of tomato soup, or added as a spread for a decadent twist on the classic grilled cheese sandwich. Note: If you can not find Marcona almonds, feel free to use pine nuts.

Process the garlic and almonds in a food processor until minced. Add the arugula, basil, oils, lemon zest, and juice and continue to process until the desired texture is achieved, scraping down the sides of the bowl as needed. Spoon the pesto into a bowl and fold in the cheese.

Season with salt and pepper to taste. Drizzle truffle oil over the top and sprinkle with cheese, if desired.

The Fabulous Fronds of Spring

Fiddlehead, the name in itself is intriguing. It is defined as the furled frond of a young fern, usually of the ostrich species, that is harvested for use as a vegetable. This fern’s furled frond is harvested in late April, May and early June. The unusual name stems from the fact that the coiled frond has a similarity in shape to the curled scroll of a violin, hence the name fiddlehead. They are also known as “crosiers” or “croziers,” after the crook-shaped staff of a bishop.

In North America, the Native Americans were the first to discover and eat these dainty delicacies. Fiddleheads have been part of the diet in northern France since the beginning of the Middle Ages and are also very popular in Asia. They may be found from Newfoundland to Alaska, British Columbia south to northern California, and in the Midwest and southern Appalachians. The plant is abundant in the upper Great Lakes and the Northeast as well as southern Canada.

These ferns are not cultivated but rather grow wild in wet areas such as the banks of brooks, streams, rivers and their floodplains. The most popular fiddlehead is the ostrich fern, which likes partial shade and flourishes under an umbrella of tree boughs. It is always wise to ask permission of the landowner before harvesting on someone else’s property.

The sought-after ostrich fern is a perennial, which grows in a clump called a “crown.” The part that is gathered and eaten is the young tender shoot called the “fiddlehead.” To identify this variety, look for a brown, papery, scale-like covering on the uncoiled fern. This papery covering is most easily removed when dry; shake gently and it will float away. There is a deep U-shaped groove on the inside of the ostrich fern’s smooth stem. Ostrich ferns are found in clusters of three to 12 fiddleheads each. They are best to harvest when two to six inches tall and have a one- to two-inch portion of the stem attached to the tightly curled fiddlehead. Harvest by snapping them off by hand or cutting with a knife.

Each plant usually produces seven tops that will turn into fronds. Remember to always harvest from crowns that have at least four fiddleheads, pass on those with only one or two. Pick only three tops per plant. Those that remain grow into fern fronds, which will make food for the next year. A plant will weaken, and eventually die, if all of the fiddleheads on its crown are picked year after year.

In the early 1990s, the Centers for Disease Control discovered a food-borne illness that was determined to be caused by eating raw or undercooked fiddleheads. It has since been proven that proper handling and cooking reduces this risk. Fiddleheads should NEVER be eaten raw. For safety standards, boil or steam them before using in most recipes. Cook for approximately 15 minutes when boiling, or 10 to 12 minutes if steaming. Using a steamer basket preserves the flavor. If you enjoy a mild taste that is similar to asparagus, boiling is best. For a more bitter flavor, like rapini, steaming should be the method of choice.

After boiling or steaming, ostrich fern fiddleheads can be used in most recipes that call for green vegetables. Stir-fries, soups and sautéing highlight this fiddlehead’s unique flavor. This vegetable is delicious when served with butter, lemon or in egg dishes with hollandaise sauce. It goes well with cheeses, tomato sauce and pasta dishes. For a tasty snack, marinate in vinegar and oil.

Nutritionally, fiddleheads have 34 calories per 100 grams and contain 72% of vitamin A’s and 44% of vitamin C’s daily requirement. Fiddleheads have no fat or cholesterol and are low in sodium and rich in potassium. If you prefer to buy rather than harvest your fiddleheads, they may be found at farmers’ markets or grocery stores that have a wild produce section. Their flavor is at its best right after harvesting, although they will keep for around 10 days if wrapped tightly and refrigerated. Because fiddleheads are only available for a few weeks in the spring, they are rather expensive. If they are pickled or frozen, some grocery stores may carry them year round. Ostrich fern fiddleheads, one more reason to look forward to spring.

Beer-Battered Fiddleheads

From The Vermont Farm Table Cookbook by Tracey Medeiros (Countryman Press, May 2013).

For safety standards, many sources recommend boiling or steaming your fiddleheads before using. Serve these fiddleheads with the Orange-Basil Dipping Sauce.

Serves 4 to 6

8 cups canola oil

8 ounces fiddleheads, trimmed

3/4 cup all-purpose flour

2 teaspoons baking powder

1 teaspoon garlic powder

3/4 teaspoon freshly ground black pepper

1/2 teaspoon salt

1/8 teaspoon dry mustard

3/4 cup IPA beer, such as Fiddlehead

1 large egg, lightly beaten

2 tablespoons club soda

Heat the oil in a large, heavy-bottomed saucepan over medium-high heat to 350°. (The oil should measure about 3 inches deep.)

Wash the fiddleheads under cold running water and dry thoroughly with paper towels. In a medium bowl, stir together the flour, baking powder, garlic powder, pepper, salt and dry mustard. Add the beer, egg and club soda and stir until just combined.

Quickly dip each fiddlehead into the batter, soaking about 5 seconds. Drop small batches into the hot oil and fry until golden brown, turning occasionally to brown on all sides, 1 to 2 minutes. Using a slotted spoon, remove the fiddleheads and drain on paper towels. Serve immediately.

Orange-Basil Dipping Sauce

From The Vermont Farm Table Cookbook by Tracey Medeiros (Countryman Press, May 2013).

This versatile dipping sauce is bright and lively with strong citrus flavors and a nice (but not overpowering) zip from the sriracha hot chili sauce. It’s perfect with Beer-Battered Fiddleheads. For a spicier dipping sauce, increase the amount of hot chili sauce to suit your personal taste.

Makes 1 cup

1 cup mayonnaise

2 tablespoons plain yogurt

Finely grated zest and juice from 1 orange

2 tablespoons chopped fresh basil

1/2 teaspoon sriracha or other hot chili sauce

Kosher salt and freshly ground black pepper

In a medium bowl, whisk together the mayonnaise, yogurt, orange zest and juice, basil and hot sauce. Season with salt and pepper to taste.

The fava bean gained notoriety in the movie "The Silence of the Lambs" when its main character, Hannibal Lecter, uttered the bone- chilling words, " I ate his liver with some fava beans and a nice Chianti." For many folks, this was their first introduction to the fava/faba bean whose botanical name is vicia faba. They are also known as broad beans, field beans, Windsor or horse beans. The word fava comes from the Italian meaning "broad bean."

Fava beans are one of the oldest crops known, being the common food for many Egyptian, Greek and Roman civilizations. Archeological remains found in Israel indicated that the fava bean's cultivated origins were recorded as early as the Neolithic period (6800-6500BC). Their cultivation spread along the Mediterranean into southwestern Asia and Africa. They are now grown in over 50 countries, preferring cool seasons and temperate regions which are very much like those in which they were first cultivated.

Although, they are available year-round spring time is the peak season for fava beans. They are often used as ground cover during crop rotation to preserve the soil and inhibit weed growth. As it requires a large area to produce a small harvest, most fava plants are used as a cover crop later being turned into the soil to enrich it with nitrogen and organic nutrients.

While fava pods may be roasted, and eaten, in most cases, it is the plant's tender and sweet beans with their mild grassy flavor that folks are seeking. The beans themselves are similar in shape to a lima bean. Their skin is thick with a texture that ranges from starchy to creamy, this depends upon the age of the bean and its method of preparation. The young gray-green leaves, shoots, tendrils and white and black flowers of the plant are all edible.

The pods of the fava plant resemble a large sweet pea. When shopping for fava beans, make sure that their green pods are tight, not bulging. Pods that are bulging are usually old and their beans often have a bitter flavor. Remember, that it takes a large number of fava pods to produce a small yield of shelled beans. Two pounds of unpeeled fava beans are the equivalent of approximately one cup of shelled beans. Keep in mind that this measurement may vary depending on pod and bean size. Therefore, when shopping err on the side of caution and opt to buy more, rather than less, it will save making another trip to the grocery store.

Removing the beans from the pod is similar to shelling peas, but the preparation method is a tad more complicated and time consuming. First, run your finger, or sharp knife, up the seam to split it open, there should be four to five beans inside. These beans have a thick white skin that surrounds them which needs to be removed. Using a small knife, make a tiny slit along the edge of each bean to enable it to pop easily from this skin. For a more simplified method, put the fava beans in boiling salted water and blanch them for about one minute. This will soften the skin making the beans easier to remove. Quickly, remove the beans from the boiling water and submerge in ice water to stop them from cooking. This should enable you to easily squeeze the beans out of the skin.

Fava beans are often prepared with other spring vegetables such as peas, asparagus and morel mushrooms. Their mild flavor and delightful texture add a unique individuality to salads, soups, pastas and risotto. Fresh fava beans can be pureed and made into spreads which make delicious appetizers when paired with fresh herbs and cheeses. When pureeing, boil smaller beans in salted water for approximately two minutes, larger beans for about eight minutes, or until soft. The beans are done when you can crush them with the back of a spoon. Puree fava beans in a food processor until smooth, adding olive oil as needed. Season with to taste with salt. A potato masher may also be used in lieu of a food processor.

If you use late season fava beans, they will be starchier requiring a second peeling of the outer bean. Do this by either blanching or braising. Helpful hint: When you buy fava pods, keep in mind that the number of beans they contain may vary which will impact yield. Some cooks use chickpeas or lima beans if they run short but, because of the fava bean's unique flavor, there really is no good substitute. The beans will keep in the refrigerator for up to three days although, the sooner you use them the better.

To freeze, shuck and then blanch for one minute. Immature beans are best for freezing or canning. Freeze in a single layer on a cookie sheet in the freezer before placing in bags. When ready to use thaw, peel and prepare as usual. Now you can have fresh fava beans at any time of year, not just in the spring when they are plentiful. To simplify the process, fava beans may be purchased either canned or frozen. Dried fava beans are also available, prepare them as you would most dried beans by soaking overnight and cooking low and slow.

Folks who have G6PD, a hereditary enzymatic deficiency, should NOT eat fava beans! They can develop anemia which may become severe. This problem is found in a high percentage of people of Mediterranean and African heritage, including Sephardic Jews.

Whether you are enjoying your fava beans with a nice Chianti, or as a savory addition to soups, salads and pasta the end result will be a healthy flavor-filled dish that adds a pleasing alternative to any menu. These delicious green beans bring a classic simplicity to mealtime, offering a unique infusion of flavor that truly shines. Eat your heart out Hannibal!

Many of us strive to eat healthy, or at least make an attempt to demonstrate this desire, by serving certain foods to our families and guests that are known for their nutritional benefits. Enter the sweet potato, a colorful addition to any dinner table with its white, cream, yellow, orange or deep-purple flesh. Although the sweet potato can be found in most markets year round, its primary season is winter.

This vegetable is a dicotyledonous plant that belongs to the bindweed or morning glory family. Scientists have researched the sweet potato and believe that it was domesticated in Central America thousands of years ago, making it one of the oldest vegetables known to man. It is said that Christopher Columbus brought sweet potatoes back to Europe after his first trip to the Americas. Because of its hardiness and adaptability, the sweet potato is now grown in more developing countries than any other root vegetable.

There are roughly 400 varieties of this root vegetable—some of which are shaped like white potatoes, others that are long and tapered. The best known sweet potatoes are the orange or redskinned ones that have orangey flesh. The intensity of this orange flesh corresponds to its beta-carotene content. Our bodies produce vitamin A, a strong antioxidant, from this beta-carotene. Sweet potatoes with white, cream or orange skin are most commonly found in grocery stores. The purple-skinned variety with its antioxidant and anti-inflammatory properties and purple flesh is a rare find. It is noteworthy that you cannot always tell a sweet potato’s flesh color by its outer skin.

Buying certified, organically grown sweet potatoes reduces the possibility of them being exposed to pesticides and heavy metals. To find organically grown products in supermarkets, look for the USDA logo. You can eat the entire potato, including the skin, of those that are organically grown. Remove the skin of the non-organic variety as it may have been treated with dye or wax.

There are two groups of sweet potatoes, which are determined by texture when cooked. The first type is firm, dry and mealy while the second is soft and moist. Over one million tons of sweet potatoes are grown in the United States each year. One-half of these come from the Southern states, especially North Carolina.

Sweet potatoes are often mistaken for yams, but they are not the same. Yams come from the yam plant and have white-colored flesh that is dry and starchy. They are usually larger than sweet potatoes. Commercial production of yams in the United States is rare; even though the sign in the grocery store may say “yams,” you are probably buying sweet potatoes. When shopping for yams, it is best to go to a specialty store that carries foods from tropical countries. Sweet potatoes are a good source of vitamins A and C, manganese, copper, pantothenic acid and vitamin B6. They also supply potassium, dietary fiber, niacin, vitamins B1 and B2, as well as phosphorous. When trying to decide between a sweet potato, which has more fiber and vitamin A, or the traditional white potato that is higher in essential minerals, it really all boils down to personal preference. Both have the same number of carbohydrates per serving. Choose sweet potatoes that are fi rm, free of cracks, bruises and soft spots. Avoid those that are displayed in the refrigerated section of your produce aisle, as cold temperatures tend to alter their unique flavor.

There are a number of ways to prepare sweet potatoes, from simply baking and adding cinnamon and nutmeg to boiling and mashing with a bit of butter. Cutting the potato into 1-inch slices and quickly steaming for 7 minutes is the perfect way to bring out its flavor and maximize nutritional value. Toss a few cubed and chilled potatoes into your salad to add a distinctive touch. Try them in casseroles, potpies and soups in lieu of the traditional version.

The potato’s sweetness lends itself to the creation of heavenly desserts, sweet potato pie being a mouthwatering favorite. Feeling adventurous? Make that sweet potato meringue pie or tantalizing sweet potato tart decorated with a sea salt caramel drizzle. Ending the meal with this sort of scrumptious flourish might even get folks to help with the dishes, especially if you offer them a sweet potato doughnut as a reward!

These pops are easy-to-make and perfect for celebrating the fourth of July!

HEIRLOOM MELON CHIA ICE POPS

This recipe for Heirloom Melons is (almost) as nourishing and healthful as it is delicious.

These easy-to-make frozen treats are healthy and delicious. The sweet flavor of the melon is a wonderful complement to the rich taste of the coconut milk. The chia seeds provide fiber and protein as well as an omega-3 boost. Stir the leftover coconut milk into your oatmeal or coffee.

Makes 10 (3- to 4-ounce) ice pops

1 (14-ounce) can unsweetened organic coconut milk

3 tablespoons orange blossom honey, divided, or to taste, depending on the sweetness of the melon

Whisk together the coconut milk, 1 ½ tablespoons honey, chia seeds, lime zest and 1½ teaspoons lime juice, in a medium bowl. Cover and place in the refrigerator until the seeds have plumped, about 2 hours, stirring occasionally.

Place the melon chunks, the remaining 1 ½ tablespoons honey and the remaining 1 ½ teaspoons lime juice in a food processor or blender and puree until smooth. Adjust seasonings with additional honey and lime zest, if desired. Note: You should have approximately 2 ¾ cups melon puree.

Carefully spoon 1 ½ tablespoons of the melon puree into the bottom of each popsicle mold. Gently tap each mold on the counter to level the puree. Freeze, without sticks, until the puree is set, about 15 minutes. Carefully spoon 1 heaping tablespoon of the coconut mixture on top of the melon layer. Again, gently tap each mold on the counter to level the coconut milk mixture. Carefully spoon 1 to 1 ½ tablespoons of the melon puree on top. Place the cover on top and insert the popsicle sticks into the center of each mold. Freeze until solid, at least 3 hours or up to overnight.

Note: It is unnecessary to freeze the coconut layer because it is thick enough to resist the weight of the melon puree. Depending on the sweetness of the melon, feel free to add more or less honey to taste.

These pretty homemade fruit pops are fun to make! “This is one of the simplest and most popular pops we make for farmers’ markets. It is always refreshing and it consistently brings joy to our customers faces." – Adam Hausmann, owner, Adam's Berry Farm

To make the simple syrup: Pour the sugar and water into a small saucepan and bring to a simmer over medium heat. Remove from stovetop and allow to cool completely.

To make the pops: Puree the strawberries in a blender until smooth. Add the simple syrup and lemon juice in a slow and steady stream. Add the lemon zest and pulse until combined. Arrange 4-5 strawberry slices, if using, inside 3-ounce ice pop molds. Carefully, pour the strawberry puree into each chamber up to 1/4-inch below the top of each mold. Cover and insert wooden sticks or spoons. Place them in the freezer and freeze until solid, at least 8 hours or overnight.

Husband and wife Rick and Elena Hermonot are co-owners of Ekonk Hill Turkey Farm, LLC located in Moosup, CT. In 1998, they raised 15 turkeys for family and friends and have grown to 2,800 pasture-raised turkeys today. They are the largest grower of pasture-raised turkeys in Connecticut.

The Slow Cooker Turkey Chili is found on page 172 in The Connecticut Farm Table Cookbook.

Join us at The Aldrich Contemporary Art Museum on Friday, March 2, from 6:00 p.m. to 9:00 p.m. for a tasting, talk, and cookbook signing with author Tracey Medeiros, Salvatore Bagliavio, owner of Bailey's Backyard, and Annie Farrell of Millstone Farm.

Registration is required at shop.aldrichart.org. RSVP to Kris Honeycutt at khoneycutt@aldrichart.org or 203-438-4519, ext. 125.